Here is something worth knowing: about 45% of dementia cases may be preventable through lifestyle changes. That is nearly half. And one of the most powerful things you can do (more effective than crossword puzzles or brain games, according to neurologists) is also one of the simplest. Walk.
A 2022 study published in JAMA Neurology followed more than 78,000 people and found that those who walked around 9,800 steps per day were 51% less likely to develop dementia. That is about half the risk, just from walking.
But here is the part that really matters if 9,800 steps sounds like a lot: even 3,800 steps a day was linked to a 25% reduction in risk. You do not have to run a marathon. A reasonable daily walk is enough to make a meaningful difference.
Why Walking Is So Good for Your Brain
Dr. Milica McDowell, a physical therapist and co-author of the book Walk, explains what is happening when you take those steps. “Walking boosts blood flow to the brain and specifically to the hippocampus, which is the memory center that is most affected with Alzheimer’s,” she told Parade. “Walking boosts brain and nerve growth factors, which help our neurons stay healthy.”
She says the difference between patients who walk regularly and those who do not is easy to spot. Those who walk are in better moods, sleep better, have better balance, lower fall risk, and (most importantly) have better cognitive clarity.
In the JAMA study, people who walked less declined faster across all measures than those who walked more.
Pay Attention to How You Walk, Not Just How Much
Dr. McDowell says there is something else worth watching while you are out on your walk: your pace. A slower gait, she says, can signal cognitive decline up to seven years before a clinical dementia diagnosis.
“Walking gait deserves the same attention we give blood pressure and heart rate,” she says. She recommends checking your walking speed a couple of times a year to monitor your baseline, just like getting your blood pressure checked at a doctor’s visit.
A few other things to watch for: increased falls, needing to grab a handrail when you did not use to, or falling behind friends and family at a normal walking pace. These are signs worth mentioning to your doctor.
Starting From Zero? That Is Fine Too
If you have not been active in a while, Dr. McDowell has good news. Your brain still wants to grow and change. “Research studies demonstrate that even sedentary older adults, when they start a walking program, can retrain their brains, and their brain health can improve,” she says.
She recommends starting by aiming for at least 2,500 steps a day. Getting to 3,000 steps drops your risk of dying by 7%, she notes. Reaching 3,500 steps cuts all-cause mortality risk by 15%.
That is a remarkable return on roughly ten minutes of walking per day.
Once you are comfortable with 3,500 steps, try to walk at least six to seven days a week for a month. After that, Dr. McDowell suggests increasing your steps by about 10% per week.
And if walking feels like a chore? Pair it with something you enjoy. Call a friend. Head out to the golf course. Take the dog around the block. “If you stack walking with other activities you enjoy, it will reward you even more for showing up,” Dr. McDowell says.
You already know how to do this. You have been doing it your whole life. It turns out that a simple walk around the neighborhood may be one of the best things you can do for your brain.